Trace elements are critical for your good health, especially as you age.
Magnesium is a prime example. It provides numerous health benefits for your mind and your body, and ongoing research continues to add to its list of benefits.
Here are some of the most important ways magnesium can support your mental and physical health.
Improves Cognition and Resistance to Dementia
Loss of cognitive ability is common among people over 50.
In addition, cognition-related diseases like Alzheimer’s and other forms of dementia are an increasing threat to the health of seniors. Worldwide, dementia is now the seventh highest cause of death.
Brain shrinkage that occurs with increasing age is an indicator of dementia risk. However, a recent study revealed that people who consumed 550mg of magnesium per day showed less brain shrinkage than those who consumed only the recommended daily amount of 350mg.
Furthermore, reduced magnesium levels have been recorded among patients who died from Alzheimer’s. It’s thought that a lack of magnesium may encourage inflammation of blood vessels in the brain, which leads to dementia.
Keeps Your Heartbeat Regular
Adequate magnesium levels are critical for a proper heart rhythm.
This is because magnesium helps your body to move important electrolytes like calcium and potassium into your cells. These electrolytes are necessary for the transmission of the nerve signals that result in normal muscle contractions within the heart.
A lack of magnesium has been linked to an increased risk for cardiovascular disease. It has also been associated with atrial fibrillation, where the upper chambers of the heart don’t contract properly.
Supports Bone Health
Magnesium plays a number of important roles in bone health:
- Magnesium regulates calcium levels and ensures that calcium is properly absorbed by your bones
- Magnesium stimulates osteoblasts, the cells that form new bone
- Magnesium inhibits osteoclasts, which cause bone loss
- Magnesium helps to form and maintain the crystalline structure that gives bone its strength
By helping to preserve existing bone and build new bone, magnesium is critical to preventing bone loss that can occur as a consequence of aging.
Enhances Sleep
Low levels of magnesium have been related to sleep disorders like insomnia.
This is because magnesium helps to regulate neurotransmitters levels that are important for restful sleep. It also enhances the production of melatonin, which helps your body to “shut down” and prepare for sleep at night.
It’s an Anti-Inflammatory
Magnesium is a potent anti-inflammatory agent. This makes it effective in protecting against chronic, age-related conditions like cancer, heart disease, and arthritis.
Protects Against Type 2 Diabetes
Insulin resistance is a common cause of obesity, and it can ultimately lead to type 2 diabetes.
Magnesium helps to regulate insulin sensitivity and glucose metabolism, which can help to control or prevent type 2 diabetes.
Relieves Stress
Long-term anxiety and stress can lead to excess cortisol production. Over time this can cause inflammation and oxidative stress.
Magnesium helps to control cortisol production and reduce symptoms of stress and anxiety.
Are You Getting Enough Magnesium?
There are a number of good food sources for magnesium, including:
- Nuts and seeds: pumpkin seeds, chia seeds, almonds, cashews, and peanuts
- Legumes: black beans, kidney beans, and edamame
- Leafy greens: spinach and broccoli
- Whole grains: whole wheat, brown rice, and fortified breakfast cereals and bread
- Fish: salmon and halibut
- Other: soy milk and chicken
However, it can be challenging to eat enough of these foods to get adequate amounts of magnesium. This becomes even more of a challenge if you want to consume the minimum of 550mg/day that is suggested for combatting brain shrinkage and dementia.
Fortunately, supplements are an easy way to get enough magnesium on a daily basis. If you develop diarrhea, you know you’re getting too much and should reduce the amount you’re taking.
Want to know if you’re getting the appropriate amount of magnesium? Renew Youth can provide supplementation recommendations. For more information, call us at 800-859-7511 or use our contact form to set up your free 30-minute consultation.